CHAPTER
eight
CRAVING BUSTERS
Salty, sweet, or nutrient dense—the following recipes will help you stay within your grain-free eating goals. When you feel tempted to run to the local grocery store and raid the candy aisle, eat a piece of cake at an office party, or grab a bag of chips at the gas station, check here first and help your body heal by giving it a full 30-day break from junk food.
These recipes are all favorites of my Health, Home & Happiness community (www.healthhomeandhappiness.com) and have been keeping thousands of people across the world on track with their dietary goals.
Sweet Treats
Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins
Savory Treats
Crispy Dehydrator Mushroom Chips
◁ Homemade Chocolate Truffles
These have been called PMS kryptonite—these chocolaty treats are amazing and powerful! Keep them in the back corner of your freezer to satisfy any craving emergency.
1 cup (86 g) plus 2 tablespoons (10 g) cocoa powder, divided
1/4 cup (55 g) expeller-pressed coconut oil, melted
1/4 cup (85 g) honey
1/2 cup (120 g) coconut cream (see Recipe Note)
Shredded coconut, or chopped nuts, for topping (optional)
In a small mixing bowl, mix together 1 cup (86 g) of cocoa powder, the coconut oil, honey, and coconut cream with a fork, making sure to mix in the ingredients from the bottom and sides of the bowl. Cover and freeze for 15 to 20 minutes or until firm.
Into separate shallow bowls, pour the remaining 2 tablespoons (10 g) of cocoa powder, shredded coconut (if using), or chopped nuts (if using).
Scoop out a small spoonful of the hardened chocolate, gently roll it in your clean hands, and drop it in a bowl of coating. Repeat. Once you have a couple in the bowl, gently swirl the bowl to cover the balls with the coating. Place the coated truffles on a plate. Repeat with the remaining chocolate and coating.
Keep refrigerated if eating within 1 week or frozen for whenever that irresistible craving hits.
Yield: about 40 truffles
◁ Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins
Everyone knows the best thing about carrot cake is all the goodies inside—in addition to the carrots, of course. These cupcakes do not disappoint and are loaded with bright carrots, pineapple, and raisins. The frosting is homemade cream cheese frosting and finishes these cupcakes perfectly.
FOR THE CUPCAKES:
1 pound (455 g) carrots, shredded
2 cups (224 g) almond flour
1/2 cup (56 g) coconut flour
1 teaspoon baking soda
1/2 teaspoon sea salt
4 large eggs
1/2 cup (170 g) honey
1/2 cup (120 g) crushed pineapple, or (80 g) diced fresh pineapple
1/2 cup (75 g) raisins
1 cup (225 g) expeller-pressed coconut oil, melted
1/2 cup (115 ml) full-fat coconut milk or (115 g) 24-Hour Homemade Yogurt
1 teaspoon apple cider vinegar
FOR THE FROSTING:
1/2 cup (170 g) honey
2 cups (460 g) yogurt cheese (see Recipe Note) or 16 ounces (455 g) cream cheese
1/4 teaspoon sea salt
To make the cupcakes: Preheat the oven to 375°F (190°C, or gas mark 5). Line two 12-muffin pans with nonstick muffin cups and set aside.
In a large bowl, mix together the carrots, almond flour, coconut flour, baking soda, and sea salt until combined. Gently stir in, all at once, the eggs, honey, pineapple, raisins, coconut oil, coconut milk, and cider vinegar. It’s okay if there are a few lumps.
Fill the muffin cups evenly, about three-fourths full. Place the pans in the preheated oven and bake for 25 to 30 minutes or until set in the middle and a knife inserted into it comes out clean. The edges should be slightly browned. Cool before frosting.
To make the frosting: In a food processor or with a handheld mixer, mix together the honey, yogurt cheese, and sea salt until smooth. Chill until firm, if needed, before frosting the cupcakes.
Refrigerate any leftovers.
Yield: 24 cupcakes and about 2 cups (460 g) frosting
◁ Simple Macaroons
Simply sweetened with honey, these coconut macaroons are quick to whip up with ingredients you most likely have on hand. They travel well in lunchboxes, are gluten- and grain-free, as well as GAPS compliant, for those who need allergen-friendly treats. Best of all, they are delicious! If you like coconut, you’ll love these cookies!
2/3 cup (230 g) honey
6 egg whites Pinch of sea salt
2 1/2 cups (200 g) unsweetened shredded coconut
Preheat the oven to 250°F (120°C, or gas mark 1/2). Line a baking sheet with parchment paper and set aside.
In saucepan set over medium-high heat, heat the honey until it boils. Reduce the heat to low and simmer for 5 minutes. This candies the honey, which will help your macaroons hold their shape without adding a stabilizer to the eggs.
As the honey simmers, beat the egg whites in a stand mixer until stiff peaks almost form. Whisk in the sea salt.
With the mixer running, slowly pour the hot honey into the whipped whites.
With a spatula, gently fold in the coconut until it’s thoroughly mixed, being careful not to deflate the mixture.
Using a large cookie scoop or a spoon, scoop the mixture onto the prepared sheet about 1 inch (2.5 cm) apart. Place the sheet in the preheated oven and bake for 30 to 40 minutes until golden on the outside.
Use a thin spatula to remove the cookies from the sheet and cool completely. The cookies will continue to harden and dry as they cool.
Yield: 36 cookies
◁ Dried Fruit Candy
Dried fruit is nature’s candy. Drying concentrates the flavor and sweetness, making each bite a burst of yum. Chewy or crispy, dried fruit is the perfect treat during a movie or on a road trip.
5 or 6 apples
1 pound (455 g) strawberries
1 bunch of very ripe bananas
6 to 10 very ripe pears
Thinly slice all the fruit about 1/8 inch (3 mm) thick. Dry in a dehydrator overnight on high.
Yield: about 2 (1-gallon-size, or 3.8 L) zipper-top bags full
◁ Crispy Dehydrator Mushroom Chips
Even mushroom haters love these chips. These savory treats get nice and crispy in the dehydrator and satisfy that craving for chips without artificial flavorings or other undesirable ingredients.
1 pound (455 g) white button mushrooms with nice thick caps
1 tablespoon (15 ml) fresh lemon juice
1/2 teaspoon sea salt
1/2 teaspoon powdered garlic
1/2 teaspoon dried parsley or
1 tablespoon (4 g) chopped fresh parsley
Trim the ends off the mushroom stems, if desired, but keep the stems attached. With a food processor slicing blade or a sharp knife, thinly slice the mushrooms about 1/8 inch (3 mm) thick. Transfer to a large bowl.
Sprinkle with the lemon juice, sea salt, powdered garlic, and parsley. Use clean hands to toss gently to distribute the seasonings evenly without breaking up the mushrooms.
Place a dehydrator tray over the sink. With a large spoon, gently scoop out about half of the seasoned mushrooms and spread them out evenly in a single layer. They can be touching but shouldn’t be piled together to allow for even air distribution. Repeat with the other half of the mushrooms on a second tray.
Dehydrate for 4 to 6 hours on high or until crisp. Serve immediately or keep covered in an airtight container once cooled.
Yield: about 2 (quart-size, or 946 ml) zipper-top bags full
◁ Easy Ground Beef Jerky
Rolled thinly onto dehydrator sheets, this savory beef jerky is crunchy and satisfies the need for protein and the craving for salty chips at the same time.
2 pounds (900 g) ground beef
2 tablespoons (30 g) sea salt
1 teaspoon freshly ground black pepper
1 teaspoon garlic powder
1 teaspoon smoked paprika
In a large bowl, with clean hands, mix together the beef, sea salt, black pepper, garlic powder, and smoked paprika until evenly distributed. Divide the beef mixture into 3 or 4 sections. Between 2 nonstick dehydrator sheets or sheets of plastic wrap, roll each section out to the size of your dehydrator trays. Remove the sheets and place the meat on the dehydrator trays. With a sharp knife, score the meat into jerky-size strips, being careful not to cut the dehydrator tray. Dry overnight on high or until thoroughly cooked. Break apart at the score lines.
Keep refrigerated, though the salt and dehydrator preserve this well enough to last for a weekend camping trip or all-day hike.
Yield: about 24 strips